Description
This High Protein White Bean Soup is creamy, hearty, and packed with plant-based protein. With simple ingredients like cannellini beans, spinach, and herbs, this one-pot wonder is perfect for chilly nights or healthy weekly meal prep.
Ingredients
Scale
- 1 tablespoon olive oil
- 1 yellow onion, chopped
- 3 garlic cloves, minced
- 2 medium carrots, sliced
- 2 celery stalks, diced
- 2 cans (15 oz each) white beans (cannellini or navy), drained and rinsed
- 4 cups low-sodium vegetable broth
- 1/2 teaspoon dried thyme
- 1/2 teaspoon dried rosemary
- Salt and pepper to taste
- 1 cup unsweetened almond milk (or other plant milk)
- 2 cups baby spinach or chopped kale
- Juice of 1/2 lemon (optional, for brightness)
Instructions
- Sauté aromatics: In a large pot, heat olive oil over medium heat. Add onion, garlic, carrots, and celery. Cook for 5–7 minutes until softened.
- Add beans & broth: Stir in the white beans, vegetable broth, thyme, rosemary, salt, and pepper. Bring to a boil.
- Simmer: Reduce heat and let simmer for 15–20 minutes to allow flavors to meld.
- Blend: Use an immersion blender to partially blend the soup until creamy but still chunky (or blend 1–2 cups in a blender and return to pot).
- Finish: Stir in almond milk and spinach. Cook for 2–3 minutes until greens wilt. Add lemon juice if using.
- Serve: Enjoy hot, optionally topped with fresh herbs or red pepper flakes.
Notes
For extra protein, add a scoop of unflavored plant-based protein powder or stir in cooked quinoa or lentils. Store in the fridge up to 5 days or freeze for later.
- Prep Time: 10 minutes
- Cook Time: 25 minutes
- Category: Soup, High Protein
- Method: One-Pot
- Cuisine: Plant-Based
Nutrition
- Serving Size: 1.5 cups
- Calories: 320
- Sugar: 5g
- Sodium: 520mg
- Fat: 7g
- Saturated Fat: 1g
- Unsaturated Fat: 5g
- Trans Fat: 0g
- Carbohydrates: 38g
- Fiber: 11g
- Protein: 18g
- Cholesterol: 0mg
Keywords: high protein white bean soup, vegan white bean soup, protein soup, creamy bean soup, plant-based soup recipe